7/29/20

Headed in for the 12:00 pm class with Zach.

3×4:00 AMRAPS of:

• 6 Ring Dips
• 8 T2B
• 8 Thruster (35# DBs)
• 12 DB Lunges (35#)

Rest 1:00 between AMRAPS. Pick up where you left off.

I finished with 7+16. Everything was unbroken with a slight rest between the thrusters and lunges.

7/10/20

Headed into the 11AM class. Feeling pretty good after the rest day yesterday!

Strength

4×6 Floor Press

I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.

Metcon

12-min EMOM:

• Min 1: 15 DB Hang Power Clean (50#)
• Min 2: Strict Pull-up
• Min 3: 12 DB Front Rack Reverse Lunges (50#)

Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!

7/4/20

“Loredo” at the park with CFU

6 rounds for time:

• 24 Air Squats
• 24 Push-ups
• 24 Walking Lunges
• Run, 400 m

Time: 23:07

5/2/20

I had to go into the gym to pick some stuff up. Knocked out a workout while I was there.

Strength

7×1 Front Squat

My legs were pretty sore from this week. I worked up like this:

• 95# x 5
• 115# x 5
• 165×3
• 185×3
• 235×1
• 235×1
• 245×1
• 255×1
• 255×1 (f)
• 245×1
• 245×1
• 245×1

I was pretty disappointed to fail at 255, but I wasn’t feeling particularly strong today.

Metcon

30 Ring Muscle-ups for time

Last time I tackled this one, I did sets of 4 every minute. I thought I’d go for it this time with sets of 5. I got through 15 that way, but I only was able to knock out 4 on my 4th set. Staggered home in sets of 3 and 2. Finished in 6:20, which is still a 10+ second PR! Can’t be upset about that.

Finisher

400m Lunge for tine

Time: 11:49…ouchy

4/13/20

Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.

For time:

• 20 Walking Lunges (2×50# DB in the hang)
• 800m Run
• 15 DB Box Step-ups (20″, 2×50# DB in the hang)
• 20 Box Jumps (24″)
• 25 Push Press (2×50# DBs)
• 50 Abmat Situps
• 25 Push Press
• 20 Box Jumps
• 15 DB Box Step-ups
• 800m Run
• 20 Walking Lunges

Time: 23:38

I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.

4/1/20

Strength

4 sets (no time):

• 12 Strict Pull-ups
• 7/7 Single Leg RDL (50#)
• 1:00 Hollow Hold

Metcon

15 min AMRAP:

• Min 1: 50 Unbroken DU
• Min 2: 20 DB Deadlifts (2×50#)
• Min 3: 7/7 DB Reverse Lunge

Afterwards, completed #UndeniableAnywhere Challenge 3 – 200 lunges for time (6:20).

3/25/20

Metcon

Every 2:30 for 6 sets:

• 10 Russian DB Swings (50#)
• 10 Push Press (2×50#)
• 12 Overhead Walking Lunges (30#)
• 30 Double Unders

My legs were pretty darn sore after yesterday so those lunges stung! The PP were also pretty difficult. I had to break up the last two sets.

Core

• Accumulate 2:00 of a hollow rock
• 3×10 Slow Double DB RDL (50#)

3/24/20

Strength

5×10 DB Front Squat (50#s)

Metcon

12 min AMRAP:

• 12 Double DB Front Rack Lunges
• 10 Box Jumps (24″)
• 8 Alt SA DB Snatch (50#)

Result: 5+17

3/17/20

For time:

• 800m Ruck (30#)
• 50 Ruck Lunges
• 400m Ruck
• 40 Lunges
• 200m Ruck
• 30 Lunges
• 100m Ruck
• 20 Lunges

Did the whole thing while pushing a stroller! Time: 17:35.

3/7/20

18 min AMRAP:

• 20 Box Jumps (24/20)
• 20 Lunge Wall Balls (14 lb to 10′ target)

Total: 7+35